Tag Archives: motivation

Flourless Banana Bread Muffins

Ingredients

¼ cup almond butter

2 ripe medium/large bananas

1 egg

2 Tbsp. honey

½ cup rolled oats

  1. ¼ cup almond flour/meal

2 Tbsp. ground flaxseed

1 tsp. vanilla extract

½ tsp. baking soda

½ tsp. ground cinnamon

Instructions

Preheat oven to 375F and prepare a muffin pan by spraying 9 cavities with cooking spray. Set aside.

Add all ingredients to a blender and blend on high until oats are broken down and batter is smooth and creamy.

Pour batter into prepared muffin pan, filling each cavity until it is about ¾ full.

Bake for 10-12 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.

from Runningwithspoons.com

Quinoa Chili

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Ingredients

  • 1 cup cooked quinoa
  • 1/2 tbsp EEVO
  • 1/2 onion
  • 2 garlic cloves
  • 1 (14.5 oz) can diced tomatoes
  • 1/2 (15 oz) can tomato sauce
  • 1 1/2  cups water
  • 1/2  (7 oz) can diced green chiles
  • 1 Tbsp chili powder – I added a bit more at the end
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1/2 tsp granulated sugar
  • 1/4 tsp ground coriander
  • 1/4 tsp cayenne pepper- I added more at end
  • Salt and freshly ground black pepper, to taste
  • 1 (15 oz) can kidney beans, drained and rinsed
  • 1 (15 oz) can black beans, drained and rinsed
  • 1/4 cup cilantro, chopped
  • Cheese for topping and/or Greek yogurt

Directions

Heat olive oil in a  over medium-high heat. Add onion and cook til tender, add in garlic. Add in diced tomatoes, tomato sauce, cooked  quinoa, water, green chiles, chili powder, cumin, paprika, sugar, coriander, cayenne pepper and season with salt and pepper to taste. Bring mixture just to a boil, then reduce heat to a simmer, cover pot and allow to simmer 30 minutes.

Add in all beans and cilantro  and cook until heated through.  I added more water, chili powder and cheyenne.

Add cheese and Greek yogurt (for sour cream)

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I put in myfitnesspal as 6 servings:  (without toppings)

Calories: 208

Fat: 2.2

Carbs: 37.1

Protein: 10.7

My 90 Day Fitness Journey

 

IMG_2984My 3 Month Fitness Journey:  I learned that I love bulking and suck at leaning out! Also that Fitness competitions are not my thing and would rather nail every obstacle at a Spartan Race or apply for American Ninja Warrior. I was secretly deciding to enter the Beachbody Classic at Vegas this month, but nope maybe in the future, future.  I also learned I appreciate and love counting my macros instead. #IIFYM

To Start off these are my measurements. I started on March 10, 2014 and ended on June 7th.

10169234_10204070734718293_6557737053166784279_n (1)I love the Body Beast program! It’s great to do at home or the gym. Especially if you don’t know what to do once you get to the gym or at home. When I worked out at home I used the Bowflex Adjustable weights and a stability ball. That’s the only equipment. Lifting was between 8-30 pound dumbells. It depended on what the exercise was and type of set.  I dropped my cardio to 1-2 times a week during the first 9 weeks. After that I added more to it.

Ok so the HARD part: EATING!!! Ok I should of done a better lean bulk. I had to eat 2400 calories a day! I started the first few weeks really good, but it was so hard to eat clean. I was eating nonstop and felt full where I couldn’t eat enough, so I went the easy way and ate more junk then I was use to. Here are my progress pics from the beginning.10173226_10203610927943411_648610433_n10154873_10203610927903410_551023053_n

 

Day 1-Day 27

Day 1-Day 27

In 27 days, I didn’t put too much weight on. But by week 9 I had gained 11 pounds.  It was time to shred this crap off! I mean crap- literally! I was suppose to go down to 1200 calories a day….now remember I was at 2400 and had to immediately drop down to 1200! Who does that???? Well not me! I tried and was starving! I don’t know how these competitors do it! I am not disciplined enough to do it! So I had to go back to 1500 calories and kept my macros at 40p/30c/20f. After my 3 weeks of modified leaning out, I dropped 5 pounds and 8 inches. I’m not mad at that. I figured it took me 9 weeks to gain so I don’t plan on losing in 3. Here are the rest of my pics.

IMG_3083IMG_3067IMG_3062So…. I may not look as fit as I started, but guess what- hard work and dedication will get me back there! I am so much happier not having to starve cause that was just plain miserable! Thanks for stopping by and reading my blogg! Check back and I’ll have more updated pics and posts!

Body Beast Program

If you would like more info in Body Beast or need the extra motivation, contact me:

 

 

 

Mt. Ka’ala

The Satellite is the top of Mt. Ka'ala

The Satellite is the top of Mt. Ka’ala

Mt. Ka’ala is 4,025 feet. It’s about 7-8 miles and takes about 6 hours to do. We did this hike last July, so things may of changed a bit. I don’t remember this being a hard hike……just a lot of cardio!

Directions: We just used Waianae Valley Rd in the navigation. When the road forks, take the left. There’s a parking lot and signs for hunters. Wear something bright because there are hunters in the area. We ran into 3.  Some say that this is known for break ins, so don’t leave anything valuable in your car! Park there and follow the paved road, eventually it will turn to dirt trail after about 1.5 miles.   You will pass 2 fenced in areas. The second one has a water spout where you can fill up with water.

Follow the purple ribbons and markers! There are some trails that go off so make sure to pay attention.  It’s about 4 miles to the top. It does get pretty steep, but there are ropes to help you out. Besides the incline, the only other thing that might be difficult is climbing the boulders- just depends on your hiking abilities. At about 2800 feet, you will come to 3 poles. You will also come to a fence line.

fenceYou will reach 2 boulder sections. They are a little sketchy, but not too bad. boulderboulder2boulder3Eventually the trail will turn to boards. It looked like someone placed boards because its pretty muddy. In different reviews, I read about blue moss. We didn’t see any. You will know you are at the top when you see the sign. 232323232-fp;;2-nu=3243-6-8--5;-WSNRCG=365;-6-597338nu0mrjThere was actually people up there working inside the fenced area.

Tips: Bring at least 3 liters of water! It’s a workout! Bug spray and long pants or high socks for the ferns.

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climbing up

climbing up

 

At the top

At the top

 

Some flowers on the trail

Some flowers on the trail

 

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Day 64 of Body Beast/Bulking

photo.phpDay 64 of body Beast! I finally start the Beast phase or in other words cutting stage. It went by really fast! Thank goodness the bulking part is done! I didn’t follow a strict diet, but just did the calories. It was super hard at the beginning when I was going for the lean bulk. I’m excited to start doing more cardio again. I limited it to about 2 times a week which included teaching Insanity class and going to the Combative’s gym and doing some circuit training 1 time week. I also do a fit club, but I usually don’t push my self there. I’m suppose to limit cardio to one time a week….1502507_10203879218650511_6451551172737440266_n

These are my measurements from today and when I started. I’m ok with some of the measurements. I’m not liking the waist numbers. I can feel I gained weight and it makes me feel a bit miserable. I don’t know how people can bulk for longer then 2 months!  I feel blah and tired all the time. Even in my Insanity class, I do more modifications then usual. I think what keep me going is the motivation from my fitness groups and my hubby getting up in the morning.

Day 1-Day 27

Day 1-Day 27

And this is Day 64!  No filters – haha! It’s the real deal!

Day 64

Day 64

10339771_10203879176049446_8275336514175611854_n1920061_10203879161329078_5343796645723180392_nI did gain some booty though! Two thumbs up for that! 10361570_10203879176009445_5945419563095114339_n

10268574_10203879176249451_3863711265622061243_nTrust the process right??!! (This better work…)

Well stay tuned for my results in 3 weeks!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ka’au Crater Rim

Screen Shot 2014-05-07 at 5.49.10 PMKa’au Crater is a pretty fun hike. In order to see the whole crater, you must hike to the top. You will climb 3 waterfalls, cross the stream several times and walk through the woods. Once you get to the top of the third waterfall or water slide, you can choose to go back down or continue on around the whole rim.

Level: In my opinion, I would say intermediate. Not kid friendly.

Directions: I use navigation and put in Waiomao Rd. It takes you to a road that veers to the right. You will pass a temple. Continue on until you see sign that says kapu or beware of dog. There’s a small parking area on the right. Park there and walk to the set of mailboxes on the left. That’s where the trail starts. Take that left at the boxes and you will immediately be greeted by a rope to go down.

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This is what the beginning looked like, notice the mailboxes to the left and the signs to the right.

Once you get down the rope, you will come to the stream. Follow the stream and the pink ribbons. You cross the stream numerous times. When you come to the water pipe, use that as a guide.

Cross the stream to follow the pipe.

Cross the stream to follow the pipe.

Eventually you will come to the first waterfall. We stopped here for lunch. There was actually a place to sit and rest for a little. Screen Shot 2014-05-07 at 6.25.41 PMKeep continuing up the trail. And it will take you to the 2nd waterfall. This one there was one section that was a little sketchy. Screen Shot 2014-05-07 at 5.56.53 PMYou have to travel across to the 2nd waterfall. Once you are at the top of the 2nd, you will see a Memorial in the rock where someone had died. There was also a recent death and where someone fell, but survived. Don’t lean over too far to get the “perfect” shot! This is my pic of the top…I was too scared to go any closer.232323232%7Ffp93232>uqcshlukaxroqdfv;466=ot>2334=799=;4276626_6_5247ot1lsiYou’ll come to the 3rd waterfall or water slide as some may call it. There’s about 3 sections to this one. There’s a lot of rope climbing here.

climbing up the 1st part of the 3rd waterfall

climbing up the 1st part of the 3rd waterfall

More climbing

More climbing

You do have to cross the water towards the top of the 3rd waterfall. It was flowing pretty good the 2nd time we went. Just be careful and hold onto the rope. The rocks are also quite slick!

Crossing towards the top of the 3rd.

Crossing towards the top of the 3rd.

Once you get to the top of the waterfall, you can choose to take the trail left to go back or go right to continue around the rim.  The first time we took the left to go back down. You will come to an open area where there’s enough room for your group to sit down and take a break-take pics. Then you will continue until you see a pink ribbon to turn left and continue the trail down. From the waterfall to the ribbon is maybe 5-7 minutes depending on how fast you hike. If you miss it, you will be continuing around the rim.

If you go right, the rim is quite long and sketchy in some areas. It was cloudy when we went. When you come to the summit look for the pink ribbon to the left to follow it around.

Super foggy

Super foggy

Screen Shot 2014-05-07 at 5.48.45 PM

Was a coconut on the ridge.

Was a coconut on the ridge

The whole ridge took us about 7 hours. But remember towards the end to follow the ribbons to the right to go back down. Otherwise you end up at the waterfalls again.

Tips: Wear pants if doing the ridge! The ferns will scratch you. Also we were on our butts a lot going down. There are parts that are windy and can blow you off the ridge. The trail was muddy. I wore Five Fingers and they worked well with the stream crossing and mud. Prepare to spend pretty much a whole day. Bug spray, bring it. Bring about 2 liters of water and snacks. It’s loooonnnggg. We thought it was never ending! Also gloves for the ropes. There’s a lot on the waterfalls and rim. Watch your stepping. There’s some areas where you are near the edge, but super foggy. I’m not sure if it was good or bad that we couldn’t really see anything below us! Screen Shot 2014-05-07 at 5.48.37 PM

11.2013 rim

11.2012 waterfalls

Diamond Head

Diamond_Head_Hawaii_From_Round_Top_RdDiamond Head Trail gives a great view of Waikiki and the lighthouse in Honolulu.  This is an easy and kid friendly hike.  Just not a lot of shade-if any….I would try to go early morning or when it’s not so hot. The beginning is paved, but then goes into an uneven trail. So no strollers are not recommended. Plus there are lots of stairs at the end.

Directions: I use navi and put in Diamond Head Rd, Honolulu.

Parking is $5 and if you walk in it’s $1. There’s parking outside the crater which is free, but an extra hike up. Our first time we did this, we parked at the college nearby. You will have to walk through the narrow tunnel….just be careful!

The tunnel going into the crater.

The tunnel going into the crater.

The trail itself is very easy to follow and there’s always a ton of tourists! Then you have some that like to run it.

The paved part.

The paved part.

Taking a pic at the first set of stairs while there's no randoms.

Taking a pic at the first set of stairs while there’s no randoms.

Tunnel at top of stairs- it's lit.

Tunnel at top of stairs- it’s lit.

View from the top

View from the top

View of Waikiki from top.

View of Waikiki from top.

Winding stairs that we took down. It was a lot cooler.

Winding stairs that we took down. It was a lot cooler.

Going down these steep stairs. We avoided them coming up;)

Going down these steep stairs. We avoided them coming up;)

For some reason bugs were out this time so I recommend bringing bug spray. Also bring water! It’s really hot! Other then that, there’s not much to this hike.

Yes, I had to do a pull up when seeing these bars!

Yes, I had to do a pull up when seeing these bars!

 

 

Coconut Milk Quinoa (Breakfast)

10151189_10203785051976403_3524594821017738218_nI love Quinoa and decided to make this for breakfast. This is super easy! I don’t like to cook, but managed making this.

Coconut Milk Quinoa (Breakfast)1001974_10203785051896401_7998987195417182014_n

Ingredients:

2 servings

1/2 cup dry quinoa

3/4 cup coconut milk (canned)

2 tsp vanilla

1/2 tsp cinnamon

Topping:

Drizzle coconut milk

2 bananas (1 for each serving)

2 tbsp walnuts (1 for each)

2 packets of Stevia (1 for each)

Mix all ingredients over the stove and bring to a boil. Then put on low and cook for about 15 minutes or until quinoa is soft. After that split in two servings and add the toppings!  And that is it!

Stevia is optional….I thought it had to be a bit sweeter. I also only had red quinoa, but plain is fine too.

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Pu’u Ma’eli’eli Digging Hill

IMG_2145Today we did Pu’u Ma’eli’eli Digging Hill hike. This hike has two WWII bunkers at the end of it. It also has a nice view of Chinaman’s hat and the marine corp base on Kaneohe Bay. It was a rainy day so we didn’t have a clear view.

Directions: This is across from Valley of the Temples. In navigation, we put in Kahekili Hwy, Kaneohe. Then once you get to the McDonald’s, park either on the side of the street or else in the Times/McDonald’s parking lot. Then walk towards the hwy again and turn left. The trail is at the end of the condos, right after the guard rail. Make sure to stay close to the guard rail since cars fly on that road. You will come to a gate and the trail is right by the gate on the left.

McDonalds we parked at

McDonalds we parked at

Heading back to the highway. Will take a left at light.

Heading back to the highway. Will take a left at light.

Walking to the trailhead. Stay close to guard rail.

Walking to the trailhead. Stay close to guard rail.

 

This is at the end of the guard rail. The trail is on the left of this gate.

This is at the end of the guard rail. The trail is on the left of this gate.

Stay on the trail and there’s a small fork. Just stay to the left of it and follow the pink ribbons. Eventually you will see pink and red ribbons, take that right all the way up. You will come to some low trees. Once you get to the rope, you are close to the first bunker. The 2nd one is shortly after. Once you get there, you can turn around and go back. There’s other trails off this so be careful and not get lost. There was a group looking for 3 people that were missing while we were there.

This is a kid friendly hike. Just some hills, but nothing bad. No ridges or anything. Just be careful if it’s been raining. It rained on and off and the trail was super slick! We all fell once.

Tips: Bring bug spray and watch out for the hornets. There was a nest on the trail.

It’s about 3 miles round trip. So depending on how quick you are or how many pictures you take will depend on time. 2030

Top of the second bunker.

Top of the second bunker.

2nd Bunker

2nd Bunker

Super muddy

Super muddy

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4.27.14

Day 42 Body Beast

This is the program I'm currently doing.

This is the program I’m currently doing.

Happy Easter! I decided to update today instead of tomorrow since I’ll probably be pigging out all day and my measurements and weight will be off for tomorrow.

These are my stats from Day 1 to now. I’m excited that my chest and hip/butt went up! I’m a little confused on my waist. It looks and feels super big, but the measurements are consistent. 10250771_10203705306102806_598499034_nIMG_2012Yikes, as you can see, I did gain some weight in the midsection. I told myself that I will start cleaning up my eating. It’s been really hard to eat 2400 healthy calories! I was eating all day and full, making it up to only about 1900 calories. I still do my fit clubs for cardio on Tuesdays and Thursdays for cardio. I also gave a live Insanity class to about 150 soldiers since my last blog.10178174_10203705306142807_1010893492_nLast weekend I ran a half marathon, which totally sucked! I think it was the extra weight I put on;) Well maybe because I have not ran since February. I did manage to complete it at a decent time.10256045_10203705291662445_203498667_n10248800_10203705291822449_1805267286_nSo far I must say that I am ok with my results so far! Can’t wait for the Beast/shredding stage!

Continue-your-journey-and-trust-the-process